Aromatherapy Can Help Reduce Anxiety

Aromatherapy is the use of essential oils to support physical health and well-being. Essential oils carry biologically active volatile compounds of flowers and plants in a highly concentrated form. They are, in many ways, the essence of the plant and can provide therapeutic benefits in very small amounts. The particles in essential oils, which come from flowers, twigs, leaves, or bark, can be inhaled, prompting various beneficial effects. As noted by the National Association for Holistic Aromatherapy (NAHA): “It [Aromatherapy] seeks to unify physiological, psychological and spiritual processes to enhance an individual’s innate healing process”(1). There are about as many uses for aromatherapy as there are essential oils, but one of the most exciting areas of research is for anxiety, with research showing essential oils may help relieve symptoms without the side effects of anxiety drugs.

Aromatherapy may help lessen anxiety naturally for an estimated 40 million US adults, feelings of anxiety may occur even when there’s no real threat, causing unnecessary stress and emotional pain. Unfortunately, most people who suffer with anxiety either do nothing or resort to pharmaceutical drugs – many of which are ineffective and capable of destroying your health and sanity further. Commonly prescribed drugs include benzodiazepine drugs like Ativan, Xanax, and Valium. Many of these anti-anxiety drugs exert a calming effect by boosting the action of a neurotransmitter called gamma-aminobutyric acid (GABA) in the same way as opioids (heroin) and cannabinoids (cannabis) do. This in turn activates the gratification hormone, dopamine, in your brain. Since the identical brain “reward pathways” are used by both types of drugs, they can be equally addictive and also may cause side effects like memory loss, hip fractures, impaired thinking, and dizziness. Ironically, the symptoms of withdrawal from many of these anxiety medications include extreme states of anxiety – some of which are far worse than the original symptoms that justified treatment in the first place. 

Clearly a safe, natural alternative for treating anxiety is needed, and aromatherapy may be one such option worth trying. Research shows that a systematic review of 16 randomized controlled trials examining the anxiolytic (anxiety-inhibiting) effects of aromatherapy among people with anxiety symptoms showed that most of the studies indicated positive effects to quell anxiety (and no adverse events were reported). People exposed to bergamot essential oil aromatherapy prior to surgery had a greater reduction in pre-operative anxiety than those in control groups (2). Sweet orange oil has been found to have anxiety-inhibiting effects in humans, supporting its common use as a tranquilizer by aromatherapists(3). Ambient odors of orange and lavender reduced anxiety and improved mood in patients waiting for dental treatment (4). Compared to the controls, women who were exposed to orange odor in a dental office had a lower level of anxiety, a more positive mood, and a higher level of calmness. Researchers concluded, “exposure to ambient odor of orange has a relaxant effect.”

Which Essential Oils Work Best for Anxiety? (And How to Use Them)

If you’re interested in trying out this natural form of anxiety relief, any of the following essential oils would be a good starting point. These are all popular anxiety-inhibiting oils: Lavender (Lavandula angustifolia) Bergamot (Citrus aurantium) Clary sage (Salvia sclarea) Rose (Rosa damascena) Lemon (Citrus limon) Orange (Citrus sinensis) Roman chamomile (Anthemis nobilis) Rose-scented geranium (Pelargonium spp.) 

There are a number of other ways to use aromatherapy. If you have a serious condition, you may want to contact an experienced aromatherapist who can help guide you. Certain essential oils can cause photosensitization (making your skin more sensitive to the sun) or allergic reaction and others should not be used on pregnant women, so it’s important to be familiar with an essential oil before using it. That being said, you can try to use essential oils at home via the following methods: 

1. Indirect inhalation of essential oils using a room diffuser or placing drops nearby or direct inhalation of essential oils using an individual inhaler with drops floated on top of hot water (this is popular for treating sinus headaches). 
2. Aromatherapy massage, in which essential oils are diluted in a carrier oil and massaged into your skin. 
3. Applying essential oils to your skin by combining them with lotion, bath salts, or dressings Anxiety, of course, is only one use for aromatherapy. 
4. Green apple scent for migraines: One study found that the scent significantly relieved migraine pain. This may also work with other scents that you enjoy, so consulting with an aromatherapist might be beneficial. 
5. Peppermint for memory: The aroma of peppermint has been shown to enhance memory and increase alertness. Peppermint for nausea and vomiting: A blend of peppermint, ginger, spearmint, and lavender essential oils has been found to help relieve post-operative nausea.
6. Lavender for pain relief: Lavender aromatherapy has been shown to lessen pain following needle insertion.